Wheat Belly Breakfast: Featuring Caramelized Onion, Spinach, and Feta frittata

02 Jan


Eggs are a staple for breakfast, and the perfect protein for a wheat belly or low carb breakfast. If you keep a few simple whole food ingredients on hand, like eggs, fresh spinach, onions, tomatoes, and feta cheese you have everything you need to have a fabulous, delicious breakfast that you don’t mind sitting down to. I am up early in the morning for work, so I don’t have the luxury to spend a lot of time in the kitchen slaving over breakfast for my family. That’s why I rely on frittatas and quiches sometimes to make a bulk breakfast. I can squeeze in a bunch of vegetables, cheeses, and make it a breakfast main dish for everyone that stores super well for leftovers or a light lunch with a salad.

Don’t let the fancy word intimidate you. Frittatas are easy to make and only require an oven proof skillet and a hot oven. The main ingredient is of course eggs, but you are only limited by your imagination on what veggies you wish to include. I always like to beef it up with a green vegetable, like spinach, but asparagus, green peas, or any other vegetable would work. Onions taste good in everything, and to make it extra special and deepen the flavor of my frittatas or quiches, I always like to caramelize the onions in a little butter or ghee before I throw in the other ingredients. It is basically you just sautéing the veggie ingredients in olive oil or ghee in a hot skillet on stove top, whipping up the eggs separately and pouring over the vegetables, sprinkling a little cheese over the top, then finishing in the oven under a broiler until the frittata rises, puffs, and browns lightly. The whole process in the oven takes about 5 minutes, but the end result is fabulous! When it cools slightly, I cut into slices like a pizza, and serve with uncured bacon or chicken sausage, and a small glass of juice or fruit infused water.

Frittatas are perfect as a light lunch with sliced tomatoes on the side, a salad, or a nice fruit salad. I always have leftovers, so I will store it in the fridge for breakfast the next morning. I like the fact that breakfast is ready whenever we are ready, and it saves me from having to fix breakfast 2 mornings straight.  And guess what?  Bacon can be cooked ahead too and stored in the fridge for future breakfasts.  A big restaurant secret is cooking your bacon partially, or not very crisp, and finishing off in the oven the next day or so for breakfast.  Or if you happen to have fully cooked bacon left over, chop it up, store in a cup, and throw it in with the frittata as well to save a step.

I will be posting the recipe under pages a little later. In the meantime, here are a few combination ingredients that work excellent for frittatas, quiches, or even omelettes.

Combination ingredients:

Veggies: Onions, green onions, assorted peppers, spinach, mushrooms, shallots, parsley, tomatoes, sundried tomatoes, artichokes, asparagus, green peas, fresh herbs like chives, thyme, rosemary, basil, broccoli, cauliflower, capers, kale.

Meats/cheeses: Bacon, Italian sausage, chicken sausage, smoked or seared salmon, feta cheese, Parmesan cheese, cheddar cheese, Swiss cheese, Gouda.

Have fun creating your own meat and vegetable combinations. Frittatas can be prepared to be vegetarian, or everything in between. You can’t go wrong. Besides, it’s only breakfast.


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Posted by on January 2, 2014 in Uncategorized


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